Funk Roberts reveals 5 proven ways to naturally boost your testosterone levels
Written in partnership with Mindful Media PR
As men age, their bodies naturally begin to produce less testosterone. The decline begins after age 30 and continues at a rate of about 1% per year throughout a man’s lifetime. There are ways to increase testosterone production in your body. 40 Shred founder Funk Roberts tells us how.
The level of testosterone in the body gradually decreases as men age. This can often be of concern as testosterone is the hormone responsible for controlling libido, regulating sperm production, promoting muscle mass and increasing energy. Symptoms of low testosterone include low sex drive, erectile dysfunction, decreased sense of well-being, depressed mood, difficulty concentrating and remembering, fatigue, and loss of muscle strength.
Falling testosterone levels can obviously be a concern for men. Despite the body’s natural aging process, there are ways to increase testosterone levels without resorting to drugs or performance-enhancing steroids.
For tips on how to increase testosterone levels naturally, we spoke to well-known health expert Funk Roberts.
Roberts is 53 years old and is a certified personal trainer and metabolic master, MMA (MMACA) conditioning coach, online fat loss expert and author of the bestselling book, Over 40 Shred – The Ultimate 30 Day Fitness and Nutrition Guide for Men Over 40. He has appeared as a fitness expert on ABC, NBC, CBS and FOX affiliates.
He is also the founder of Funk Roberts Fitness Inc. and the creator of Over 40 Alpha Workout and Nutrition For Men, a monthly website with over 12,000 members. The platform helps men over 40 excel in the areas of health, fitness, weight loss, business and life through monthly workouts, programs, nutritional information, exclusive products, motivation, masterclasses, community and more.
We asked him to share ways to naturally increase T levels in aging men.
1. Get quality sleep
According to the National Library of Medicine, the majority of daily testosterone release in men occurs during sleep. Sleep fragmentation and obstructive sleep apnea are associated with reduced testosterone levels. In older men, morning testosterone levels are partly predicted by total sleep time.
Roberts emphasizes the importance of sleep and recommends a minimum of six hours of quality sleep per night. “Six to nine hours of sleep is really important because testosterone production happens in the morning,” he explains. The more you can sleep, the better. But for Roberts, the key is quality sleep. A state of deep sleep not only aids in testosterone production, but allows the body to build bone and muscle, repair and regenerate tissue, and strengthen the immune system.
2. Keep your stress level low
High stress is associated with low testosterone levels. When we are stressed, the body produces a hormone called cortisol. Although we need cortisol, too much of it can have a negative effect on testosterone production. Prolonged stress or high stress should be avoided and managed as effectively as possible.
“Practice meditation, breathwork, or yoga to lower your stress levels,” suggests Roberts. “Managing the stress you already have will help keep cortisol levels low and boost your testosterone levels.”
3. Follow a testosterone diet
Popular diets such as the ketogenic and paleo diets are not the best choice for men who want to boost their testosterone levels. The number one macronutrient for testosterone is healthy fats because cholesterol is the precursor to testosterone production. You get cholesterol from healthy fats like avocados and salmon.
Roberts adds that you also need complex starchy carbs to boost testosterone levels because carbs contain testosterone-boosting micronutrients. Carbohydrates like sweet potatoes, rice, and steel cut oats are ideal to add to your diet. Additionally, you need protein. Animal proteins are the best source because they also contain healthy fats, then ultimatelydon’t forget your vegetables and fruits.
“Basically, the testosterone diet consists of three meals a day, with each meal containing a source of starches, healthy carbohydrates, healthy fats, protein, and vegetables or fruit, depending on the meal,” Roberts explains.
4. Do total body workouts
Men over the age of 5 should focus on high-intensity metabolic workouts rather than traditional weight training or cardiovascular exercise alone. Three to four body workouts per week, lasting 20-30 minutes each, is the perfect way to boost your testosterone levels and boost your overall well-being.
Roberts suggests including resistance exercises using dumbbells or resistance bands. Total body metabolic training requires specific intense exercise intervals to increase the efficiency of your body’s metabolism. “Move from exercise to exercise with little to no rest in between,” Roberts says. “Do eight 40-second exercises one after the other with a 20-second rest between each exercise. This helps increase your growth hormones and also your testosterone. Metabolic training sets include exercises such as kettlebell swings, squats, presses, push-ups, burpees, and jump squats. Head to the Funk Roberts Fitness Channel for specific exercise assistance.
5. Avoid Estrogenic Foods and Compounds
All human bodies, regardless of gender, need a certain amount of estrogen to function optimally. In men however, too much estrogen can have a negative effect and block testosterone production.
Men over 40 should avoid eating estrogenic foods. These include foods such as soy, alcohol (Roberts specifically mentions beer), sugar, dairy, and processed foods. He also advises men to check the grooming products they use because there are often a lot of estrogenic compounds in store-bought shampoos, cleansers and moisturizers.
After sharing these five tips, we ask Roberts what would be the most important of them. “If you had to start somewhere, it would definitely be nutrition,” he says. “It’s often the thing most men get confused about, but it can be a great start to boosting your testosterone levels.”
For more, follow Funk Roberts on instagram or sign up for its program specifically for men over 40.
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